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3/10/16 Comp

10
Mar

3/10/16 Comp

Competition Class:

Barbell:
Clean and Jerk
Work to a 1rm

Skill:
4rounds
5 pull ups (practice butterfly)
3 c2b
2 bar M-up

Rest 1 min between rounds

(If hands are tender or going to rip, change to strict pull ups)

Metcon:

EMOM
10 min
4 Power cleans (155/105)
6 t2b

Conditioning
3k row cool down

Core: 3 min hollow/arch
Rotate every :30

Stretch and mobility before 16.3

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